13
02
2019

Training 2-14-2019

By AJ 0

Warm up: Joint Mobility/Dynamic

Strength:

A) Complex Prep

3 x Muscle Cleans
Rest 20 Seconds
1 x Clean Pull + 1 Power Clean
Rest 20 Seconds
1 x Clean Pull + 1 x Power Clean + 1 Front Squat
Rest 20 Seconds
1 x Clean Pull + 1 x Full Clean + 1 1/4 Front Squat

*Complex not to be performed at a weight heavier than 95/65

B) Work up to 3 working sets of the following complex, these are ideally performed at the same weight across all work sets

1 x Full Clean
1 x Tempo Front squat (3030)
1 x 1 1/4 Front Squat
1 x Front Squat

*Rest 90-120 seconds between efforts
*The goal of your pause squat is to focus on a solid upright position in the bottom of the hole. Further, the goal is to maintain this position while you rise, not overly leading with your hips and dropping your shoulders

Conditioning:

8 Minute AMRAP

1 Shoot Through
1 Mister Spectacular (53/35)
10 Cal Bike

*Add 1 Shoot Through and 1 Mister Spectacular each new round

Cool Down: 3-5 Minutes of Light Monostructural

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